Alfafa, sunflower, sesame seed, buckwheat, legumes like mung bean, adzuki and chickpeas can be easily sprouted in the kitchen.

You can increase your fiber intake by:

Adding bran or wheatgerm to your cereal and pancake or bread making.

Using whole wheat flour in baking.

Eating whole-grain cereals.

Using whole wheat pasta instead of white flour pasta.

Buying only whole wheat or other whole-grain breads and crackers.

Eating more fruit and vegetables.

You can cut down the usage of fat by:

Avoiding fried foods.

Eating less meat and dairy products.

Sauteing onions, garlic and vegetables in small amount of oil, or even using water instead of oil. You can also just drizzle oil on cooked vegetables instead of stir-frying. Like extra-virgin olive oil and flaxseed oil.

Using mustard, tomato sauces or vegetables spreads rather than fatty gravies, butter, mayonnaise.

Using nut butters, nutritional yeast as it has a cheezy flavour or or all fruit jams on bread instead of butter and margarine .

You can avoid trans fats :

Avoiding naturally occuring trans fat from meat like the gut of animals. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid and longer shelf life.

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